It's a New Session of Classes! Monday July 11 - Friday July 15, 2011

Monday July 11, 2011
“Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holz
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Stance Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank
Back Plank Hold
Burpees

Tuesday July 12, 2011
“Don't fear failure so much that you refuse to try new things. The saddest summary of a life contains two descriptions: might have, and should have.” – Louis E. Boone
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Spiderman Push Ups X 10 Count
3 – Bulgarian Squats with Hops X 10
4 – Side-to-side MB Slam X 10

Thursday July 14, 2011
“I know God will not give me anything I can’t handle. I just wish that He didn’t trust me so much.” – Mother Teresa
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Tube Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Forward Lunge & Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Supermans

Friday July 15, 2011
“We have no right to ask when a sorrow comes, “Why did this happen to me?” unless we ask the same question for every joy that comes our way.” – Philip E. Berstein
A – Warmup
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & 45 Degree Press
2 – Fast Feet in Ladder
Superset Station#2:
1 – Row & 4 second hold
2 – Burpee & Jumping Jack Combo
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – 7 Skater Hops & 4 Forward Lunges

Bring a Buddy Days - Thursday July 7 and Friday July 8, 2011

Thursday July 7, 2011
"It's the quitting that really is hard." - Gene Thibeault
A - Warm Up
B - Dice Game
The are 6 stations in this module. Begin at any station, roll the die to determine a base number of repetitions to perform, then use the "multiplier" to find the total number of repetitions to execute. Perform the exercise listed on the sheet for the required number of repetitions. Roll the die again to determine which station to go to next. Use the transition method described on the sheet to get to the next station. Play for 20 minutes.

Friday July 8, 2011
"Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind." - Plato, The Republic
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
KB Swing
Band Split Squat Hold & Row
Side Plank Hip Raise
Rear Leg Elevated Split Squat & Single Arm Press
Iso Explosive Push-up w/ 4 Second Pause/Hold